7 Ways to Use Mindfulness to Attack Worry

Just like that, you’re frozen. You don’t know what to do or how to move forward. Your thoughts circle like vultures, waiting for your inevitable demise. It’s only a matter of time.

 

Worry has a way of derailing everything about your day. Using mindfulness, though, is a quick, easy way to get things back on track.

 

Stay in the Moment

 

You begin by taking a step back to examine the worrying thought, starting with the acceptance of the thought itself. This is the heart of mindfulness. Trying to ignore the worry only makes it worse. By giving the thought your attention, and then placing a label on it, you take power away from it. For example, if you’re worried about money, you might start by telling yourself, “Yes, I am worried about paying the bills this month.”

 

Find the Emotions

 

Once you’ve labeled your worries, identify the emotion accompanying it. Once you’ve got this, ask yourself honestly, what do these emotions make you feel like doing?

 

Kill the Worry with Normalcy

 

Instead of avoiding the worry, pay mindful attention to it and remind yourself this worry is normal. Do this every time it comes up. Eventually, it will seem less threatening.

 

Look for Patterns

 

Do these worries creep up at certain times? Using mindfulness means you’re paying attention to your thoughts in the moment. Understanding your triggers is a great way to keep the worrying thought from happening at all, as you’ll find yourself catching those damaging thoughts much faster and will be able to shut them down that much faster.

 

Redirect

 

With mindfulness, you’re very much aware of the worries the moment they begin. This also means you’re capable of taking control of those thoughts and spinning them around onto something else immediately, putting your attention there instead.

 

Allow the Emotion to Play Out

 

Worry comes with a slew of negative emotions. Mindfulness means you’re aware of what you’re feeling right now. If you discover yourself falling into the fears and anxiety coupled with worry, let them play out, watching them as if from a distance, rather than suppress them, allowing them to dissipate naturally rather than escalate.

 

Flip it Around

 

Worried about trying something new? Rather than avoid it, try it anyway. By reacting to worries you know are irrational with action, more often than not, you’ll find you really had nothing to worry about in the first place. A word of caution? Sometimes worry is there for a good reason. Be careful which ones you challenge.

 

Remember, the whole point of mindfulness is to be in the moment and pay very close attention to what’s going on both internally and externally. Worry really doesn’t bear up under such close scrutiny. The act of simply paying attention will change the game significantly.

 

Journal Your Way to Self-Worth

Journaling is a fantastic way to build your self-worth. It’s a well-established practice in therapy and psychology, and it works equally well for children and adults. Journaling can be art or writing or a collage or a combination of whatever feels right for you. 

 

There is a range of prompts to help you get over the fear of the blank page or to help you get over those ‘um, I don’t know’ moments. This article provides a few suggestions, but once you get into the swing of journaling, the ideas will flow!

 

• You can make it easier to break-through the ‘bashful barrier’ if you find it hard to find positive things to say - you can start at the back of the journal and work forward, write in a spiral or turn your book sideways or upside-down. 

 

• Write in your happiest memories and include photos of parties, holidays and loved ones. You can make timelines of the best days in your life that make you feel proud of yourself, like graduation, your first job, your first solo car trip. Work over multiple or fold-out pages, make double-spreads, include photos as well.

 

• You can use affirmations to remind yourself of your positive traits, for example

o   I am kind 

o   I am good at…

o   People really like my…

o   I’m proud I can…

o   I am loved by…

o   I feel good when…

 

• Think of three things your Inner Critic finds fault with and consciously turn them around – write down the positive in your journal. You can use your journal as a way of visualizing your goals – what do you want to achieve, feel or do today, this week, by Christmas? 

 

• You can also make your journal a beautiful object – go to an art store and buy your favorite colors in a range of media – pencils, watercolors, collage papers, stamps. Use glitter, stickers, puff paints – you can go wild and treat your inner child. Your book about you will reflect all the colors within. Or maybe you’d prefer something more minimalist – make your journal a thing of monochrome beauty, use lovely rich Japanese inks, textured papers, graphite. Experiment with pens, pencils, and brushes – see how many different lines you can make. 

 

Make journaling a happy activity. Something that you enjoy working on and reading. And then when you do have times when you’re not feeling so good about yourself, you have a tangible object to look at to defeat your Inner Critic.

Top Tips for Staying Inspired According to Life Coaches

The job of a life coach is relatively unique. It’s a heavy responsibility to act as both guide and guru to help keep your clients on track toward achieving their goals. That’s why it’s so important to stay motivated – especially when your day job is in motivating others on a fairly regular basis.

 

How do life coaches stay inspired? We can each take a page from their book to keep motivated and fulfilled in our lives. 

 

1. Life coaches set firm boundaries. You can't take on your client's lives or problems. Maintaining a professional distance is essential not just for the health of the client, who needs to learn how to succeed on their own, but also for the mental health of those doing the guiding.

 

How can you apply this to your own life? Are there people in your life who expect too much of you? Do you always give in? Learn why boundaries are important and how you can set them in a loving, yet firm way.

 

2. Life coaches remember to put themselves first once in a while. There's a lot to be said for ‘me time.' For someone who lives by inspiration, you must ensure you consistently replenish your energy, and your natural positivity is at the fore. That is crucial for success.

 

What does this mean for you? Take time for a massage or bubble bath. Read things that inspire. Schedule a date with yourself, where you concentrate entirely on you. Repeat as often as necessary to keep your mood positive.

 

3. Find a friend. Going it alone is never easy. Having someone you can turn to is healthy and necessary. Life coaches understand that too much time alone can lead to depression. We all need others to keep us inspired to move ahead.

 

A life coach would tell us we need to take time for close relationships too. Feeling connected and supported naturally leads to staying in a positive mental space, even when times are tough.

 

5. Journal about it. A life coach well knows the value of journaling. A gratitude journal keeps you focused on the positive things that happen each day so you can draw upon those experiences later as you need. 

 

For you, find the magic that lies in writing about the things that go right, that you're thankful about daily. A grateful heart breeds inspiration and keeps you from exploring the negativity just because others are.

 

You don't have to be a life coach to stay confident and inspired. But you can use their tricks to keep positivity high in your own life. Staying inspired isn't all that hard. It's mostly about remaining aware of the world around you and remembering to look for the good first in all things.

 

Top 4 Reasons Why You Should Aspire to Inspire Others

How many people do we come into contact with every day? Think about it. You talk to your co-workers or classmates. You brush up against how many strangers from the clerk in the grocery store to the barista who made you that cup of coffee? We spend time with friends, or we go out and do things with the expectation of meeting new people. It’s probably safe to say that in a week you've probably interacted with, at least on some level, a hundred people, most of which you barely talked to at all.

 

But what if you were capable of taking those interactions deeper, to the level of something special. Unique. What if you could inspire someone else, and indeed make a difference in their lives? 

 

It's a powerful thought. Of course, you can’t change every interaction – it would be impossible to get anything done if you did. But when you stop to think about the value that you bring to the world, the things that you know and understand in ways that no one else does, there comes the point where you have to ask, what if you could share that with someone else?

 

In short, what if you could be inspiring? It’s not as hard as you think. Here are four ways that will hopefully convince you that yes, you should “aspire to inspire.”

 

1. You can help someone realize their potential. Personal growth is a fascinating process. As you get to know people, you get to see them in their highs and lows. It’s where those lows occur where you can find an opportunity. A word of encouragement at the right time might be just what they need to labor on and overcome a challenge. 

 

2. It’s life-changing – for both you and them. Personal growth culminates in those tremendous moments where you might be just the person to inspire someone to change their path entirely or to consider a course of action that they might not have before.

 

3. The world becomes a better place. OK, maybe this seems a little over the top but think about it for a minute. That person you inspired might go on to encourage someone else. Or may build something or do something amazing. Imagine now that all of that started with you. Like ripples in a pond after a rock is thrown into the water, you never know just how far that influence will spread, and what shore those ripples will eventually touch. 

 

4. YOU change. Remember that you're not in it to see what you can get out of it. Inspiring others though has a way of rewarding you both personal fulfillment and growth. In the end, you’re not going to be the same person you were anymore. That kind of satisfaction comes with a unique special kind of happiness.

 

Aspiring to Inspire is a fantastic process. Give it a try – you'll be amazed at where you end up. 

 

Why You Should Choose Inspiration Over Motivation

Inspiration and motivation are not the same things. There is an argument that they are quite the opposite from one another. Inspiration is a strong desire to create, to reach out and make something or do something that never existed before. Motivation is a general willingness or the reason for an action.

 

What’s the difference? It’s all in how we express it. Motivated people charge forward, not letting anyone stop them or interfere with their process. Inspiration, on the other hand, pulls other in your wake and drags them along. With motivation, you grab the vision and run with it. With inspiration, the idea grabs hold of you.

 

Have you ever had an inspiration? You can probably remember every detail, the time it hit, the idea behind it, the way it felt. With motivation, that comes and goes and maybe you remember the project that came from it, but not in the fine detail that inspiration leaves on you.

 

And that is probably the most significant difference. Motivation wears out. Often it runs out long before the project is over. Inspiration can last a lifetime and take you to new horizons you’d never thought of before.

 

Motivation is like the coach that yells about “getting up,” “hitting harder,” “running faster.” It’s the push that we need to get over the initial slump or over that mid-point. Inspiration doesn’t need a push or a press. Inspiration is more like finding a new perspective, a fresh eye where you’ve never known existed.

 

You cannot teach inspiration; it can’t be passed on from one person to another. Inspiration comes indirectly, stealing into our thoughts when we don’t expect it when we’re clear-headed and often concentrating on something else.

 

Motivation is the drive to bring creation to reality, to finish the project, but inspiration is the birth of creativity. Inspiration can be a life-changing event that completely realigns your perspective on a permanent basis. 

 

Motivation is independent of passion. Motivation is often a replacement for passion; inspiration is passion at its most raw. Inspiration is an idea, a vision that takes hold and never let's go. People who are inspired are more likely to succeed, more likely to influence others.

 

Being motivated to a task typically does not motivate another. Being inspired, on the other is contagious. Inspired people catch others in their passion and create inspiration in them. It’s easy to get caught up in a dream and then dream your vision, making inspiration the more valuable of the two.

 

6 Hobbies For Physical Health

It’s an appealing idea to embody the Vulcan words of farewell, “live long and prosper.” However, navigating the creation of a long, healthy, and prosperous life can feel overwhelming, or worse, tedious. To combat this, it helps to make things that are good for us both accessible and fun. To that end, the following six hobbies for physical health have you covered.

 

1. Dance 

 

Incorporating dance into your life can be an organized event, such as taking a class, attending salsa night at a Latin club, or heading to a concert. However, it can also be more impromptu, like putting on music that gets you moving and dancing like no one is watching.  Regardless, it will be good for you.

 

A study for Complementary Therapies In Medicine found that exercise is as good as drug interventions for reducing the risk of overall mortality. In addition, they found that dance was a more enjoyable, easier-to-maintain, form of exercise that helps people to lose weight, improve flexibility, gain muscle tone, improve cardiovascular health, and convey social/emotional benefits.^[1]

2. Cycling 

 

You can ride a cruiser, invest in a peloton, downhill race, road bike cross country, or some other variation on the theme. There are many ways to cycle and each of them offers health benefits, a community of like-minded enthusiasts, and an enjoyable way to move your body.

3. Couples Yoga 

 

Yoga is good for you. Few would bother to argue that point. In this case, the more can definitely be the merrier. There are postures you can try with a partner that would be impossible alone. Plus, the social aspect reinforces relationships, another key component of overall health.

4. Running

 

The wonderful thing about running is that you can do it anywhere.  All it takes is you, a pair of shoes, and the will to get going.  When running in a new place, you see it in ways that you couldn’t otherwise. It’s immersive and personal. There’s also a meditative quality to it, an awareness of breath, gait, and environment that can firmly plant you in the present, enriching the moment and your life as a whole.

 

5. Swimming

 

This is an activity that provides it all: challenges, intensity, myriad variations, low impact, and immersion in a fundamental element. In addition, there is something comforting about being in the water, perhaps an unconscious reminder of the womb.   

 

6. Birding

 

Being in nature has been proven to benefit the mind, body, and spirit.^[2] When you add to this experience the mindful awareness of another species, the benefits multiply.  In a simple sense, you create a kind of treasure hunt as you attune your eyes to picking out new feathered friends. 

 

Each additional identification deepens and broadens your perception of the world around you. This connection increases your capacity to care for yourself and others by expanding your scope of care. Inclusiveness is good for everything.

 

The Takeaway

 

Making play out of the physical activities you engage in makes them more enjoyable and hence more sustainable over time. It doesn’t matter what you choose to do, what’s important is that you keep moving. Use these six hobbies for physical health as a springboard and explore some ideas of your own.  This is your adventure, make it a good one.

 

References:

1. Lakes, K. D., Marvin, S., Rowley, J., Nicolas, M. S., Arastoo, S., Viray, L., Orozco, A., & Jurnak, F. (2016). Dancer perceptions of the cognitive, social, emotional, and physical benefits of modern styles of partnered dancing. Complementary therapies in medicine, 26, 117–122. https://doi.org/10.1016/j.ctim.2016.03.007
2. Robbins, J. (2020, January 9). Ecopsychology: How Immersion in Nature Benefits Your Health. Yale E360. Retrieved September 27, 2022, from https://e360.yale.edu/features/ecopsychology-how-immersion-in-nature-benefits-your-health

Navigating Life’s Big Decisions

Things are always changing. One minute you think you have it all figured out, and the next, you are struggling to make big decisions that could change the course you are on. For some people, making these big decisions can seem like a breeze. They can take a look at the options and decide without even slowing down. For others, these big decisions can be enough to derail them and may leave them frozen in their tracks. 

 

Everyone needs help when it comes to navigating the big decisions in life. No matter what crossroad you find yourself at right now, there are a few easy things that you can do to make sure that you navigate these big decisions with grace and ease. These include:

 

Be Gentle with Yourself

 

Even if the change you plan to make is a good one, it is still hard to accept and allow change into your life. You like the status quo, the way things have always been, and any kind of change, whether it is good or bad, can be a little scary. As you make some of the adjustments in life and move forward with that change, remember to be gentle with yourself and allow time for you to get used to it. 

 

Know Your Why

 

As you make some big changes in your life, it is a good idea to know your why and remember it. There may come times when you make big decisions when you will need to return to that why remembering why the change or the decision was so important for you in the first place. For many people, this why is going to be like a big compass as they try to navigate the unknown. Remembering the why can help them stay organized and will lead them on the right path as they go. 

 

Keep Your Routines

 

According to the American Journal of Lifestyle Medicine, a good routine is going to be imperative when you are going through major changes. This routine will help give you something to fall back on, something you can rely on again, ensuring that you won’t feel completely lost or in uncharted territory. 

 

You can choose the type of routine that you would like to do. Maybe you have a special morning routine that includes waking up, doing some exercise, taking a shower, and enjoying a cup of coffee on the porch. You may have the routine in the evening. You can choose how to implement a routine that gives you a sense of security as you try to get a lot done. 

 

Do Journaling

 

Processing your complex emotions in your head can be a challenge. Taking the time to a journal can make a big difference. There is no judgment when you write down your thoughts and emotions and no one else has to see the information. 

 

You can then go back through the pages and see how you are feeling and watch your emotions and thoughts change as the events in your life unfold. And in the end, you may see that the thing that caused you anxiety or made you upset in the past no longer has a firm hold on you. 

 

Final Thoughts

 

Whether you are excited about a change that is coming your way or you feel a lot of apprehensions, just know that others around you are dealing with the same thing. There are a ton of life decisions that you need to think about, but when you have a plan in place and give yourself some grace as you navigate it all, you will find that these life changes no longer have to be as scary and can lead you to something amazing in the end. 

 

Heal Yourself: Get Back to Nature

Even the most anti-outdoorsy type has to admit that they feel calmer when they smell the fresh air and see the sunlight filtering in through the leaves. It fills us with a sense of comfort and relaxation.

 

Not only does it make us feel good, but it also heals us from the inside out. It shows in how we think more clearly and how our moods are restored when we’re around nature.

Keep reading to learn more about how to heal yourself through nature.

 

Why Do We Feel Good When We’re in Nature?

 

Getting back to nature acts as a reminder that we’re all part of the natural world. We’re all connected somehow, which is why you feel at peace when you’re in a quiet forest or a meadow.

 

Think of when you walk barefoot on the beach or a patch of green grass. You know that pleasant feeling you get? It feels like you’re home, comfortable, relaxed, and at ease.

 

The best part is all the stress and tension you’ve been holding onto melts away somehow. It’s like a weight has been lifted off your shoulders, and you feel freer and lighter.

 

How Can We Reconnect with Nature?

 

Finding opportunities to reconnect with nature and take advantage of its healing benefits can be a challenge in our hectic lifestyles. Yet, you don’t have to go camping in the middle of nowhere to enjoy nature. Instead, there are ways you can do just that right in the comfort of your own home.

 

Take a look.

 

Gardening

 

Don’t lose hope if you’re not into hiking or camping outdoors. You can still be close to nature but in a different way.

 

For example, you can plant a vegetable garden in your yard. Tending to plants allows you to spend a good deal of time with nature and connect with the earth.

 

You get to breathe in the fresh smell of the soil and the plants themselves. But, of course, that’s even more enjoyable if you’re planting fragrant plants, such as jasmines, roses, or lilies.

 

You also get to connect to nature in a hands-on, visceral way that, for some people, can become very personal. In fact, many gardeners say that when they’re tending their gardens, they feel a deeper bond with nature they hadn’t felt before.

 

Many also feel that gardening makes them feel that they’re part of something bigger than themselves. This special connection allows them to bridge the gap between our hectic, modern world and the natural world.

 

Mindfulness Meditation

 

Being outdoors is such a wonderful opportunity to slow down and breathe. Look around and see all the colors around you. Take in how the light plays through the leaves or reflects off a big, shiny rock.

 

Next, close your eyes and take a deep breath. Inhale as much fresh, clean air as you can to cleanse out your lungs from the smog and fumes, we’re so used to taking in.

 

Then, stop and listen. Really listen to the birds and crickets chirping, as well as any other creatures, big or small.

 

Also, if there’s a brook or stream nearby, pay close attention to the sound of the water. Studies show that the sound of running water is calming and can even have an anti-depressant effect.

 

Yet, the best thing to listen out for in nature is nothing. That calm quietude has become so rare that we sometimes don’t know just how much we miss.

 

Forest Bathing

 

‘Forest bathing,’ or ‘shinrin-yoku’ in Japanese, is the art of moving slowly and mindfully through a forest. The aim of this Asian practice is for you to engage all your five senses along the way.

 

So, with each step, you take in all the sights, sounds, and smells of your surroundings. This experience is similar to mindful meditation, which we mentioned above.

 

Yet, it goes beyond stimulating the parasympathetic nervous system or reducing your stress levels. Forest bathing also helps increase anti-inflammatory properties in your body and boost your immune system, all thanks to the terpenes you inhale as you’re walking through the forest.

 

Conclusion

 

More and more, people are starting to realize that the best way to heal themselves is by getting back to nature. It’s true that the more time we take to relax and unwind in nature, the better off we’ll be.

 

How To Make Healthy Food Choices On The Go

Try as you might, it’s not always possible to prepare all your meals. No one has the time or energy to spend hours preparing dishes packed with nutrients.

 

It’s also not easy sticking with a diet plan when you’re busy rushing from one meeting to the next. Sometimes, it’s just easier to grab food on the go. But the problem is that fast food isn’t always healthy food.

 

Because we know how important your health is, we rounded up some practical tips to help you make healthy food choices on the go.

 

Let’s get started.

 

Be Honest with Yourself

 

As with any new habit or lifestyle change, the first thing you have to do is be honest with yourself about a few things. Have an open, serious conversation about what your schedule is like and assess your busiest days.

 

These will probably be when you don't have time to prepare healthy meals. Thus, you’ll need to prepare a couple beforehand, so you can just grab them and go.

 

Another thing you have to be honest about is the types of food you eat. Luckily, we now live in a time when almost any food can be healthy.

 

Craving a burger? Try a veggie burger or use lettuce instead of patties. Need some chocolate in your life? Grab a bar of dark chocolate for your sweet tooth and a nice boost of antioxidants as well.

 

Understanding your likes and dislikes can go a long way in helping you make healthy food choices on the go.

 

Get the Right Tools

 

Making healthy food choices isn’t just about knowing what to buy at the grocery store. It’s also about getting suitable tools and materials to help make the process easier.

 

For example, two great buys are to-go boxes, such as microwave-safe bento and lunch boxes. Simply fill them up the night before. Then, just grab them from the fridge, pop them in your bag, and you’re set for the day.

 

For batch cooking, consider investing in a Dutch oven, Instant Pot, or crockpot. Each of these cookware is guaranteed to make meal prep quick and hassle-free. You just add the ingredients, set the timer, and leave it to their thing.

 

Think Ahead

 

Why not take a couple of hours out of your weekend to organize a meal schedule for the busy week ahead? You can go old school and use a pen and paper.

 

Or you can take advantage of today’s technology and download one of the many meal-planning apps available. These apps help you schedule meals, prepare shopping lists, and even help you manage your budget.

 

Other benefits of using a meal-planning app include the following:

 

• Focus only on the items on your grocery list, so you only buy what you need

• Suggest new and fun recipe ideas

• No more stressing over what you’ll eat or how much time it’ll take you

• Calculate how much carbs, fat, proteins, and other nutrients you’re consuming each day

• Know your total caloric intake for the day

 

Choose Wisely

 

It’s hard choosing healthy foods when you’re eating out or passing through a drive-thru. However, the good news is that now almost every fast-food place has a handful of healthy food options to choose from.

 

Thanks to the growing demand for healthier food choices, fast-food chains have amended many of their items. Some have even added brand-new ones that are all about being healthy.

 

In the meantime, try these tips:

• Pick the smaller portion sizes

• Opt for a side salad instead of fries

• Choose the grilled chicken instead of fried chicken or a beef burger

• Order water, diet soda, or unsweetened coffee or tea

 

Be a Smart Snacker

 

Sometimes we’re just so swamped with work that we don't have time to eat. So, we go to the vending machine and get a bag of chips or a bar of chocolate with a bazillion calories.

 

Sure, it’ll satiate you for about 15 minutes. But then, because they’re also loaded with carbs, your blood sugar levels will take a nose dive. Soon, you won’t be able to focus on your work, and you’ll be dying to take a nap.

 

To avoid putting yourself through all that, learn how to snack smart. This means choosing snacks that keep you feeling full for hours without all the loaded carbs, sodium, and fat.

 

Below is a list of some nutritious snacks you need to have in your bag at all times. From the sweet to the savor, these yummy snacks will ensure you always make healthy food choices.

 

• Trail mix

• Nuts like almonds, cashews, peanuts, and walnuts

• Chopped vegetables with a side of salsa or hummus

• Cut-up or whole fruit

• Rice cakes and granola

• Frozen yogurt

• Sugar-free protein bars